Supplements? Part 1 of 3

Announcements

Come Join us this Saturday as we kick off Phase 2 of our Nutrition Challenge. See Details Below:

We will be holding a nutrition workshop every Saturday during the month of February (4th, 11th, 18th, 25th).

The Nutrition “Talks” or “Lectures” held in January were to inform you the athlete, “Workshops” encourage your participation.

During the Workshops we will cover the following:
– Explanation of the APP we will use for tracking purposes
– Suggested Grocery List for the week
– Review of the Prior Week’s nutrition (done in partners)
– Question and answer of individual needs

Cost of Phase 2 will be $50 ($12.50 per workshop). To participate you must sign up for the entire month. How? Come on Saturday, we do the rest.

Riptide CrossFit – CrossFit Nutrition Blog

KNOWLEDGE DROP

Disclosure: We are not nutritionists, licensed dietitians, or medical professionals. We are coaches with years of experience in training, food as fuel, and coaching athletes at competitive and recreational levels. Please take this blog as advise, but not fact.

By: Najeeb R.

Welcome to the Riptide Nutrition Blog! Here you can expect to read a tid-bit on nutrition, whether it’s a Coach’s 2-cents, a good recipe, or a copy-paste of a great article. Enjoy!

For Week 4 of the Accountability Challenge we are learning about supplementation. Join our first WORKSHOP Saturday, February 4th with questions and more.

KNOWLEDGE DROP

Today we feature the first of three parts of this great blog by Crossfit Invictus:

Top 7 Supplements for Athletes – Primary Supplements:

1. Omega 3 Fatty Acids (Fish Oil) are probably one of the most commonly used supplements on the market today and for good reason. When high quality fish oil is taken in large enough amounts, it provides the biggest bang for the buck as far as supplements are concerned. Most people know about the improved cardiovascular health and function, improved lipid profiles (lower triglycerides), improved brain function and mental acuity, and its powerful anti-inflammatory properties without harmful side effects like over the counter products. But what people don’t know is that every fish oil isn’t made the same. Depending on the size, type, or natural habitat of fish used and how it was processed can determine the quality and levels of toxins present. So besides looking for the cGMP seal, look for brands that use small, cold-water (near the polar ice cap so it is more pure) fish like anchovies or sardines vs. larger fish like tuna or those harvested in warmer waters. On the label, impurities are stated – look for those measured in parts per BILLION not parts per million. Athletes and those with body composition goals should start with 3,000 mg of fish oil spread out in 2-3 servings (it only lasts in the body about 8 hours) and work toward taking up to 6,000 mg per day.

KNOWLEDGE DROP

2. B-Vitamins increase energy production and are neurotransmitter cofactors so they help improve our mood, and they help us detoxify which we need after exercise (and binging). The process of building and repairing muscle (processing protein) depletes B-Vitamins so if you’re lifting heavy or damaging your muscle tissue in your workouts or job, you need to take extra B-Vitamins to help the rebuilding (strengthening) process because you are burning through them at an alarming rate. Look for Riboflavin-5’-Phosphate (B-2), methylcobalamin (B-12), Pyridoxal-5’-Phosphate (B-6), and Benfotiamine (B-1) on the label as they are the absorbable forms your body can use. Avoid any of the B Vitamins in the hydrochloride (HCL) form form as it is cheap and unabsorbable by your body. Definitely take this supplement in the morning as the B-12 will keep you awake. Don’t be afraid to take thousands of the US RDA. Your pee may be yellow, or even orange, so don’t freak out but I noticed that once I switched to non-HCL forms of the B-Vitamins, my pee was actually less yellow which means I was absorbing more!